the measure is the body itself.

the problem

why the numbers fail

• — log a home-cooked meal in a calorie app and you're hand-entering every ingredient.
• — the more you vary what you eat, the more tedious counting gets — so it nudges you back toward the same safe meals.
• — those apps are built for people who eat packaged food. you cook.
• — and the precision was never real — the labels are estimates.

you are already carrying a better instrument.

the method

the hand as a ruler

• palma serving of protein — about 4 oz, or 2 eggs.
• cupa measure of carbohydrate — about ½ cup of rice, or a slice of bread.
• fista portion of vegetables — about a cooked cupful.
• thumba thumb of fat — a tablespoon of oil, or an ounce of cheese.

the ruler scales with you — bigger hands, bigger portions. targets ease up or down with the day, too.

the daily loop

today, at a glance

open it at six and see what you've still got room for — two palms of protein short, a fist of veg to go. it answers the only question you actually have: what should I eat next?

the long view

the week, as one page

each day is a row; the week is a page you can read at a glance.